Resistance Band Exercises to Improve Flabby Arms

by
CAROLYN WILLIAMS Sept. 11, 2017

Carolyn Williams

Carolyn Williams began writing and editing professionally over 20 years ago. Her work appears on various websites. An avid traveler, swimmer and golf enthusiast, Williams has a Bachelor of Arts in English from Mills College and a Master of Business Administration from St. Mary's College of California.

Woman doing resistance band exercises.

Resistance bands are lightweight, take up little space and you can use them anywhere. They are an ideal travel companion if you want to work out while on vacation or away on business. You can use resistance bands to work the muscles in your arms and reduce the flab. Though you cannot spot reduce to make your arms thinner, a healthy diet can reveal the developing muscles.

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Choosing Tubing

Tubing generally comes in a choice of colors. Darker colors typically mean the tube is more resistant and provides a more difficult workout. Similarly, if the tubing is shorter, it will be more difficult to pull to a full extension, so will challenge your workout. Most tubes have handles at each end, making it easier to hold, but you can also buy tubing without handles.

Biceps Curl

To work the front of your arm, you need to challenge your biceps muscle. This muscle helps lift your lower arm also helps rotate your lower arm. To complete a biceps curl, stand with your feet shoulder-width apart, holding the handles or ends of the tubing in each hand. Step onto the tubing, creating a V-shape. You can make the exercise more challenging by standing with your feet wider apart, or make it easier by standing with your feet closer together. Pull in your abdominal muscles and pull your shoulder blades back and down. Lift your arms to your shoulders, keeping your elbows in position at your waist. Lower your arms so that your arms are fully extended. Don't let your wrists bend throughout the exercise. Repeat until fatigued, aiming for two sets of 20.

Triceps Push

The triceps muscle runs down the back of the upper arm an is activated in straightening the arm. It can be difficult to isolate, but a motion of pushing down works the muscle and helps tone it. To use a resistance band, loop the band over a sturdy overhead support. Stand with your feet shoulder-width apart and brace your core by pulling in your abdominal muscles and bringing your shoulder blades back and down. If necessary, stand with one foot slightly in front of the other to better support your back. Hold the handles or ends in each hand, palms facing down, about 6 to 10 inches apart, hands at your waist so your forearms are in line with the floor. Press down, keeping your wrists straight, until you reach the full extension of you arm without locking your elbows. Lift and return to the starting position. Repeat until fatigued, aiming for two sets of 20.

Seated Row

A seated row works your back muscles as well as your biceps. To use a resistance band, loop the band around a sturdy support that is at the height of your chest when seated. Sit down, hold the handles or ends in each hand and bend your knees slightly. Brace your core by pulling in your abdominal muscles and bringing your shoulder blades back and down. Pull the handles to the sides of your chest, keeping your wrists straight. Don't arch your back or move your torso, focus on using the muscles in your arms and back. Return to the starting position. Repeat until fatigued, aiming for two sets of 20.